A Healthier Take on a Waldorf Salad

With an abundance of indulgences beginning to start for the holiday season, Sally from our Kitchen Council is lightening things up with this healthy Waldorf salad. 

The Waldorf salad is a classic. It dates back to the late 1800s, when it was created at the Waldorf Hotel in New York City. More than 100 years later most recipes stay close to the original formula: apples, celery, grapes, and walnuts tossed in mayo and spooned onto a bed of crisp lettuce.

But it’s fun to tinker with a classic, especially when you’re putting a healthy twist on it. This version of the Waldorf starts with a dressing that’s a mix of mayo and plain yogurt—which adds a dose of calcium and protein—and has fresh, chopped apple blended right in. Instead of keeping it to a side salad or appetizer, I’ve tossed it all together to make a satisfying entrée salad, which is a perfect way to get loads of veggie servings while still eating light. Adding grilled chicken makes a main-dish salad more filling. Vegetarians could toss in chickpeas instead for that extra protein and staying power.

Include whatever kind of apple you like best. I used Stemilt Pink Lady apples, which have a tart flavor and a bright white flesh that resists browning. Their reddish-pink skin really pops in this green salad and adds pretty pink flecks to the dressing.

Healthier Waldorf Salad

• Ingredients
• Instructions
• Nutritional Information

Ingredients

• 1/4 cup plain yogurt (non-fat, low-fat, or full-fat)
• 1/4 cup mayonnaise
• 1/4 cup chopped, fresh apple (leave the skins on)
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1 pinch black pepper
• 4 cups chopped crunchy lettuce (such as Romaine)
• 1 chicken breast, grilled, cut into slices, and cooled
• 1/2 cup sliced red grapes
• 1/2 cup sliced celery ribs
• 1/2 large apple, chopped
• 1/4 cup walnuts, toasted in a 350-degree oven for 5-7 minutes and cooled

The addition of yogurt to this Healthier Waldorf Salad ups the protein and cuts the fat, but doesn't sacrifice flavor.

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(1 votes, average: 5.00 out of 5)

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• Yield
  2-3 servings
• Prep time
  00:20
• Cook time
  00:10
• Total time
  00:20
• Cuisine
  American
• In Category
  Lunch, Dinner,

Instructions

1. If cooking chicken, get it started on the grill (or in a grill pan on the stove) while you prep the dressing and chop the salad ingredients.
2. In a blender, combine the dressing ingredients and process until smooth.
3. Remove chicken from grill when done, cut into slices, and set aside to cool slightly.
4. Place the salad ingredients in a large serving bowl and toss thoroughly with the dressing. Serve immediately.

Nutritional Information

Per Serving

• Calories: 380
• Fat Content: 21.1g
• Cholesterol Content: 41mg
• Sodium Content: 576mg
• Carbohydrate Content: 33.3g
• Fiber Content: 4.5g
• Sugar Content: 20.3g
• Protein Content: 17.6g